Rye

Rye nutrition

Rye became a staple food in Europe during the Middle Ages when it was mostly used to produce bread and alcohol. As the plant tolerates colder temperatures than other cereal grains, is drought-resistant and grows even in poor soils, it proved to be a truly dependable crop.

Rye is considered healthier than wheat because it’s much harder to separate the outer layers from the inner, starchy part of the grain and the germ always remains intact so even refined rye flour retains more nutrients and fibre. Rye flour contains a range of B vitamins, vitamins E and K, and good amounts of important minerals, such as magnesium, potassium, iron, zinc and selenium.

Colour of rye flour determines how much it’s been processed – light rye flour is the most refined and the least nutritious, while dark rye flour is the least refined and the most nutritious. Pumpernickel flour is very coarse rye flour with large chunks of rye grains.

You’d think it follows that dark rye bread is healthier than light brown rye bread but it’s not that simple. Molasses or other darkening ingredients are sometimes used to make the bread darker so read the ingredients to make sure you’re buying bread with high percentage of rye flour – wholemeal rye is best – and not wheat bread with little rye, dyed to look better.

Rye bread has a lower glycaemic index than wheat bread, which means it releases its energy more slowly and keeps you satiated for longer. It’s also why it’s much better for diabetics than wheat bread.

Rye is not gluten-free but contains less gluten than wheat and barley and this is the reason why rye bread does not rise in the same way as wheat bread. To achieve healthier bread but with the desirable texture, the two flours are often mixed.

Rye health effects

Wholegrain rye bread is not only nutritious, it also has a number of health-protective properties. Research revealed that compared to white wheat bread, it can offer protection from heart disease, lowers the risk of type 2 diabetes and may even help prevent cancer, thanks to its many phytonutrients.

Rye fibre is excellent for your gut health, preventing constipation and promoting the good gut bacteria that produce health-boosting compounds.

How to use rye

The most common use is rye bread but you can try adding rye flour to any of your bakes – just remember it tends to produce a dense texture so don’t use too much.

Whole rye grains are called rye berries and they can be used in salads, soups or cereal products. They add texture as they are a bit chewy even when cooked well.

If you’re looking for a healthy snack, rye crispbread is a winner – it’s very low in fat, contains healthy complex carbohydrates, protein and small amounts of many vitamins and minerals. Pair it with a savoury spread and veggies or spread some low-sugar jam on it and have it with plant yoghurt and fruit for a perfect snack.